Coaching Log #7 - Monday practice changes

Reviewing last weeks Monday practice and were we are at the moment in the season, with 2 weeks to go before state, and a meet the week before it. It is important to keep pushing on with the conditioning and physical preparation. Going to lay focus today more on higher intensity upper body conditioning, and restrcuture the 'Injury Prevention' part of the program. 

In the wam-up following the jump rope i will incorporate 5min for upper body bungee shoulder pre-hab work (each exercise is done for 10 reps)

1- Internal rotation 

2- Butterflys 

3- Tricep extension 

4- 1/2 shoulder flexion (to horizontal)

5- Circumduction inward

6- Shoulder extension

7- Reverse flys

8- Rows

9- External rotation

10- Circumduction outward and repeat sequence 

This should take them approximatelly 3 min.

Followed by:

1- internal rotation 1/2 Lateral raises

2- Millitary press

3-Ring handstand position 

4- Bicep curls 

Repeat x 3

(this should take them the reminaing 2 min)

Upper body conditioning will consist of: (35min)

• 3 x 10 Inverted cross pullouts using bungee
• 25 press to HS
• 7 x Rope climbs
• 3 x 1min Rings HS (feet inside cables) or using bar on low rings
• 3 x 7  Pelecan (on low rings)
• 2 x 5 Swinging dips (sequence (i spot) 5 x swings dip to HS, backup rise to HS from upper arm, front upprise )
  Kids that are not able to handle the sequence will do on swining dips and front-uprise swing to HS 
• 3 x 10 ab roller (on knees or front support)

The next meet even though its a big one and important one, is not as important as State which is the following week. So we continue pushing on with conditioning Today and tomorrow and thursday (lighter conditioning).

Depending on how we go today, i am thinking that we need to step up the conditioning. 2 times upper body and 2 time lower body a week, with conditioning that is not very intense should not be a problem. 

Level 4+ (the whole boys team, 11 kids 1 coach...not really my favourite setup, but hey)

WARM-UP: 5min jump rope 

CONDITIONING

• 3 x 10 Inverted cross pullouts 
• 25 press to HS
• Rope climbs x 7
• Chin-ups in false grip ---Level 5+ muscle ups
• 3 x 10 Push-ups on Rings (level 4) --- Level 5 Pelecan 3 x 7
• 3 x 10 Muscle up dips  --- 3 x 10 Dips with weight belt ---- 3 x 10 swinging dips (Older kids)
• 3 x 10 headstand handstand

FIRST APPARATUS: High Bar (Level 5+) Pommel (Level 4)

LEVEL 5+ -------    

GOAL! - All levels need to do 5 hit routines, or 10 completed routines (whichever happenes first) once completed they can work on extra skills and bonus skills  

Because we have only 1 HB to use they have to do station no matter what

STATIONS

• Giant and blind change drill (using springboard and floor bar)
• Clearhip drops and ab roller
• Higgins on floor rail 
• Using cast machine top change from bounce, and healy to mixed grip
LEVEL 4 --------

• Bucket on floor mushroom with weight belt + spindels
• Buckets with floor pommel between handles with weight belt 
• Circles 1/4, 1/2, 3/4, 1/1 (ONLY! doing the position that they are capable off).. i am going a step back to refine positions Possible loops on floor buck?? need to see if i can remove the handle
• Leg cuts in and out
• Leg lifts in straddle and flair postions
BREAK -- 10min

SECOND APPARATUS: Pommel (Level 5+) High Bar (Level 4)

LEVEL 4----- HIGH BAR

• Routines
• Drop kip x 10 + Floor kip to sit x 10
• Baby giant using floor bar drill x 10
• Shape change 
• Cast bachip circles undershoot
LEVEL 5----- POMMEL

GOAL: All levels need to do 5 hit routines, or 10 completed routines (whichever happenes first) once completed they can work on extra skills and bonus skills  -- while waiting for turns they need to do wrist roller (up and down), and wrist ciurcles with 5lbs 

STATIONS:

• BUCKET loop circles between handles (with weight belt) -- with travel up on handle, single pommel, and backward 
• Floor mushroom flairs (Level 7 boy, and level 8)
• Loops on floor buck 
• Czechkhers on pommel and Buck.  
LEVEL 4 --- TUMBLE TRACK  - floor work otherwise 

• RO over panel mat
• BHS spotted and on tumble track (tramp)  or RO-BHS on tumble track   -- and into the pit (as we never did it last time)
• Snap Down rebound backward to back jump
• Routines
Level 5 --- VAULT

TURNOVER:

• Front layouts over table obstacle (usually soft box tops)  height is approximately table height 
• HS Block onto panel mats x 5 
• Handspring block to HS over table (table height)
STATIONS:

• Handspring block to HS over table (table height)
• Double springboard HSP drill (working on HSP fronts, HSP 1/1
• HSP vaults and Yamashita vault (Level 7) -- especially approaching a meet this weekend for Level 6's

FLEXIBILITY

• Splits in all 3 possition, 3 x 30sec rotations  - 
• Stalder and pike hangs 3 x 30sec -- focus is on compression( in under grip). --- new exercise  -- quad stretch between x 30 sec
• Partner shoulder flexibility - bridges, and butterfly pec stretch 3 x 30sec  - new exercise
• el-grip hangs, and beat swings. 45sec

Level 4 practice today

WARM-UP:
5 min jump rope with the weight belts - focus is on the straight legs, the hgh rebound

SHAPPING + CONDITIONING

CIRCUIT # 1 - 25min

• Planche rocks x 2 x 7
• Arch rock x 2x 30sec
• Extended hollow holds x 30sec (lifing up to HS)
• Handsntand hold at wall (facing the wall) x 1min

Press to Handstand x 25 (Press to straddle stand), on floor

FIRST APPARATUS: Vault 30min


STATIONS

• Hurdle straight jump onto 60cm height x 7
• Front tucks on tramp x 10 + front layouts
• Heel drive and with hamstring curl (test) x 10
• Front tuck drill +fwd roll x 10

BREAK 7min

SECOND APPARATUS: High Bar 40-50min

• Routines 

STATIONS

• Casts to HS in both grips on low bar + on cast machine x 10 (they go for as high as they can)
• Baby giant using floor bar drill x 10
• Shape change
• Cast bachip circles undershoot

THIRD APPARATUS: Rings 30 min

• Routines + swings on rings

STATIONS

• Strength routine on low rings (2 chin-ups, L-sit hang, inverted hang, back lever) + Support of low rings
• Muscle-ups on PB from Upper arm x 10
• Using bungee cross presses (for dislocated and inlocates)
• Dril drill over barell x 10

IF time allows we will do basic conditioning 3 sets x 10

• Chin-ups (between PB, chins above the PB)
• Leg lifts
• Push-ups on rings (feet elevated)(or PP
• Muscle up dips
• Inverted chin-ups

FLEXIBILITY

• Splits in all 3 position, 3 x 30sec rotations
• Stalder and pike hangs 3 x 30sec -- focus is on compression( in under grip). --- new exercise -- quad stretch between x 30 sec
• Bridges (feet elevated and not) + Dorsal hangs + pec stretch -3 x 30sec
• el-grip hangs, and beat swings. 45sec